The Den

The Den

QIC

Odenkirk

AO

The Den

PAX

• Buttermaker
• Cheatcode
• Debs
• Deliverance
• Dos
• Friar Tuck
• Iron Sheik
• Jumanji
• Lead Pipe
• Munger
• Odenkirk
• Old Style
• Rossy
• Scarecrow
• Silver Spoon
• Truckin

Workout

Warm-o-rama

• Imperial Walkers
• Abe Vigodas/Seal Claps/Overheads
• Don Quixotes
• Fellowship Jog

Thang: 10 minute Ladder – 45/15 – Repeat 3 times (1 min break in between)

1. Merkins
2. Big Boys
3. Mountain Climbers
4. Dips
5. Absolutions
6. LBCs
7. Turkish Get-Ups
8. Shoulder Tap Planks
9. Flutter Kicks
10. Burpees

Stretching

1. Neck Side Stretch – Tilt your head toward your shoulder, gently pressing with your hand.
2. Upper Back Stretch – Interlace fingers in front of you, push hands forward, round your back, and tuck your chin.
3. Cross-Body Shoulder Stretch – Pull one arm across your chest and hold.
4. Triceps Stretch – Reach one arm overhead, bend elbow, and press gently with the opposite hand.
5. Chest Opener – Clasp hands behind your back, straighten arms, and lift slightly.
6. Side Stretch – Stand or sit, raise one arm overhead, lean gently to the opposite side.
7. Hip Flexor Stretch – Kneel on one knee, push hips forward.
8. Seated Twist – Sit, cross one leg over the other, twist toward the bent knee.
9. Standing Hamstring Stretch – Place heel on a low surface, hinge forward at hips.
10. Quad Stretch – Stand, grab ankle behind you, pull heel toward glutes.
11. Calf Stretch – Stand facing a wall, one leg back, press heel into floor.

COT Taking the oldest to college to start his freshman year.

Matching themed playlist ending with John Denver’s Leaving On A Jet Plane